Getting ahold of stress.

Stress is a normal part of life—especially for those of us who compete in dog sports. Whether it's the pressure of performing well, the fear of failure, or just trying to stay focused, stress can creep in and throw us off our game. While you can't avoid stress entirely, you can learn to manage it better.

Why stress management matters

When stress hits, it doesn't just affect your mental state—it affects your body, too. Think about how your hands shake, your muscles tighten, or how you start overthinking simple decisions. That's stress, and it can lead to performance anxiety, fatigue, and ultimately, costly mistakes in the ring.

To perform alongside stress, you need tools that help you stay calm, focused, and in control. Let's dive into a few easy-to-use stress management strategies that will help you show up confidently.

Know your triggers

Before you can manage stress, you need to know what sets it off. Is it the pressure to qualify? Is it worrying about what others think of your performance? Or maybe it's the unpredictable environment at trials? Take a moment to reflect on what triggers your stress. By understanding what stresses you out, you can better prepare yourself for those moments.

Here's a quick self-reflection: On a scale of 1 to 5, how often do you feel overwhelmed before a run? If you're leaning toward the higher end of the scale, that's a sign to start managing that stress.

Breathe it out

When stress starts to build, one of the quickest ways to calm your body down is through deep breathing. Try this: breathe in for four counts, hold for seven, and breathe out for eight. It's a simple technique, but it helps signal to your body that it's time to relax and that you don't need to be in a physical fear state.

Stay present with mindfulness

Ever get so caught up in worrying about the outcome that you miss what's happening right in front of you? Mindfulness can help with that. Practice tuning into the present moment—whether it's the feel of the leash in your hand or the sound of your dog's breath. This simple act can reduce anxiety and help you focus on what matters now.

Create a stress-relief routine

Having a go-to routine can work wonders for managing stress. Whether it's a pre-competition ritual, like listening to calming music, or a post-run cooldown with your dog, consistency can help ground you in stressful moments.

Lean on your support system

Don't forget, you don't have to handle stress alone. When you feel overwhelmed, reach out to fellow handlers, friends, or even family members. Sometimes just talking about it can help take the edge off.

By incorporating these stress management techniques into your rituals and routines, you'll be better equipped to handle anything the competitive world of dog sports throws at you.

Want to go deeper? This month in the Q-Membership is all about stress and will teach you even more strategies to help you stay in the zone. Join us!